Millions of people have trouble sleeping due to depression and anxiety disorders. In many cases, insomnia creates a feedback circle because not getting enough sleep at night spurs on daytime restlessness, irritability and worsening anxiety. Treatments for this cycle include medical and psychiatric care, pharmaceuticals, and self-help strategies that are easy to implement with a little perseverance.
Features of Depression
Depression can be confusing because sometimes people sleep more than normal, and others cannot sleep at all. If you have feelings of worthlessness, constant anxiety, thoughts of suicide or daytime tiredness most of the time, talk to a counselor about your feelings. Many therapists offer anonymous services over the phone through hotlines, and many more are available for free. Depression can be treated successfully with a number of prescription medications, but nondrug therapies such as interpersonal and cognitive-behavioral therapies are equally as successful, according to the University of Michigan Depression Center.
Features of Sleep Apnea
Feelings of anxiety, tiredness and depression can also be caused by several related sleep disorders known as sleep apnea. This is a respiratory condition in sleep that is characterized by multiple awakenings, loud snoring, frequent urination at night and sometimes waking up gasping for breath. If you sleep alone, you may not remember these awakenings and the loud snoring, so the only symptoms are the daytime irritability and sleepiness factors. Take a free and anonymous sleep disorders test---such as the test offered by the Greater Baltimore Medical Center---to see how you score, and then schedule an appointment with a sleep specialist, if necessary.
Sleep apnea is treated with a number of lifestyle changes as well as specialized sleep gear for severe cases. However, the American Sleep Apnea Association warns that sleep apnea treatments are highly personal, and only a sleep specialist can tell you what options are the most appropriate.
Role of Life Stress
Insomnia and anxiety can also be caused by too much life stress. While it may be difficult to walk away from stressful events in life, we can work on how stress is handled. Some simple life changes to consider are moderate exercise, increased play with a pet or friend, meditation, yoga, and relaxing hobbies such as gardening or making art.
Role of Diet
At the same time, reducing alcohol and caffeine use after 3 p.m. can have a profound effect on your sleep cycle and daytime anxiety levels. Even if it is possible to get to sleep after drinking an after-dinner coffee, the caffeine prevents the brain from entering deep sleep, which is the type of sleep that creates that restorative feeling after a good night's sleep.
Alcohol also is perplexing, as millions have discovered a drink can help with falling asleep. However, current research reviewed by MedlinePlus indicates that alcohol actually contributes to insomnia in the long run. Beware: The same is true of over-the-counter sleeping medications.
Role of Sleep Hygiene
Going to bed is not usually considered an important skill, but the way sleep is approached can actually enhance the quality and duration of your sleep as well as improve your daytime mood. Go to bed an hour before intending to sleep, and spend this hour relaxing, perhaps reading a novel or listening to some soothing music. Watching television before bed can increase anxiety, so leave it for the living room. Keep the bedroom clean, and make sure the ventilation is adequate. Lastly, make an agreement with roommates or partners that no arguments are started in the few hours before bedtime.
